Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1 teaspoon ground cinnamon; Salt and pepper to taste; Optional: 1/2 cup coconut milk for creaminess

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy butternut squash soup, perfect for any season.

Created by

Chelsea Payne

Last updated on 2025-12-24T13:21:33.847Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. It's the perfect dish to warm you up during chilly days and is incredibly easy to make!

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Naturally sweet and savory flavors
Packed with vitamins and antioxidants
Perfectly warming and filling for any meal

      

The Health Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. Packed with vitamins A and C, it supports immune function and promotes healthy skin. This vibrant vegetable is also rich in fiber, aiding digestion and contributing to a feeling of fullness, making it an excellent choice for those watching their weight.

In addition to its vitamins, butternut squash contains antioxidants that help combat oxidative stress in the body. These compounds play a vital role in reducing inflammation and may lower the risk of chronic diseases such as heart disease and diabetes. Incorporating butternut squash into your diet can therefore be a delicious way to boost your overall health.

A Versatile Recipe for Any Occasion

This healthy butternut squash soup is incredibly versatile, making it suitable for various occasions. Serve it as a comforting starter at dinner parties or as a wholesome lunch option on busy weekdays. Its warm flavors make it perfect for cold weather, while its lightness ensures it can be enjoyed year-round.

You can customize this soup to fit your taste preferences or dietary needs. Add spices like nutmeg or ginger for an extra kick, or toss in some sautéed greens for added texture and nutrition. With its adaptability, this recipe can easily become a staple in your kitchen.

Storage and Meal Prep Tips

Storing butternut squash soup is a breeze, which makes it ideal for meal prep. Once cooled, transfer the soup to airtight containers and refrigerate for up to five days. This way, you can enjoy a nutritious meal without the hassle of cooking every day.

If you want to store it for a longer period, consider freezing the soup in freezer-safe containers. It can last up to three months in the freezer. When you're ready to enjoy it, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave for a quick and healthy meal.

Ingredients

Ingredients for Butternut Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
1 teaspoon ground cinnamon
Salt and pepper to taste
Optional: 1/2 cup coconut milk for creaminess

Gather all the ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent, about 5 minutes.

Cook the Squash

Add the cubed butternut squash to the pot, along with the vegetable broth and ground cinnamon. Bring to a boil, then reduce heat and simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk and blend again.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with a drizzle of olive oil or a sprinkle of cinnamon if desired.

Enjoy your healthy butternut squash soup with some crusty bread!

Perfect Pairings for Your Soup

To elevate your butternut squash soup experience, consider pairing it with crusty bread or a light salad. A slice of whole-grain bread or a fresh baguette can complement the creamy texture of the soup, making for a satisfying meal.

For a refreshing contrast, serve the soup alongside a simple green salad tossed with a light vinaigrette. The crispness of the greens balances the warmth of the soup, creating a delightful dining experience. You can also add roasted seeds or nuts to the salad for an extra crunch.

Customizing Your Soup

One of the best features of this butternut squash soup recipe is its customizability. Feel free to experiment by adding different vegetables like carrots or sweet potatoes for added sweetness and nutrition. You can also incorporate proteins such as cooked lentils or shredded chicken to make it a heartier meal.

If you prefer a spicier kick, consider adding a pinch of cayenne pepper or some diced jalapeños while cooking. This will transform the flavor profile, giving you a cozy yet spicy soup that warms you from the inside out.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash can be used in this recipe. Just make sure to adjust cooking times accordingly.

→ Can I make this soup ahead of time?

Absolutely! This soup can be made ahead of time and stored in the refrigerator for up to 3 days.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days, or freeze for up to 3 months.

→ Is this soup vegan?

Yes, this recipe is vegan as long as you omit any non-vegan toppings.